How to get washboard abs? Do plank exercises, no more crunches!
If you’ve been doing thousands of crunches day after day, month after month, then it’s finally time to drop them from your six pack abs routine. How to get washboard abs then? Let me introduce you to plank exercises. Performing planks for abs is a great way to develop a six pack. It may not be the sexiest exercise for you “manly men” since planks are a yoga movement, but plank exercises are certainly one of the most effective abdominal exercises around.
No More Crunches
Before I delve into specifics about planks, I think it’s important to discuss the drawbacks of crunches. The first thing to note is that if you want to get washboard abs, you can’t spot reduce belly fat by performing crunches or any other exercise. You have to lose enough body fat through high intensity exercising and a strong diet before you have any chance of seeing your abs.
More importantly, in my opinion, crunches don’t really qualify as an effective abdominal exercise. Abs are part of core muscles that are meant to stabilize your body and keep your spine straight. Crunches involve the exact opposite movement, whereby you flex your spine and “crunch” at your back’s weakest point. This puts more strain on your lower back and your posture suffers.
Situps solve half the problem since you should be keeping your back straight when performing them. However, situps really don’t incorporate abdominal muscles; they utilize lower back muscles. Once again, you’ll walk away with lower back pain and poor posture. If you’re still not convinced, think of the age old advice of how to lift a heavy object. Bend at the knees and use your legs. If you bent straight over, you would likely strain your back.
Why Do Planks For Abs?
Plank exercises are a great way to work your abdominals as well as your entire core. By forcing your body to stabilize itself in one position, planks work both your abdominal muscles as well as your back muscles. A significant advantage of planks in terms of developing better looking abs is that they work the transverse abdominus (that holds in the rectus abdominus), while crunches focus on the rectus abdominus alone. What will happen with crunches alone (aside from back pain) is that your abs will stick out when viewed from the side.
Plank Exercises
There are a number of different plank exercises that you can perform. The best starting point is the standard plank. You basically get in a pushup position but instead of resting on your hands, you rest on your forearms. You hold your back completely straight while trying to hold your abdominals in. While it may sound easy, the longer you try to perform a plank, the harder it will be. You might start with 30 second sets and work your way up to 2-3 minutes.
Here are some variations on the standard plank:
- Side planks: these target the obliques. You place one forearm on the ground and balance on the side of your foot.
- Stability ball planks: you could either place your arms on the stability ball with toes on the ground or feet on the stability ball with hands on the ground. The instability of the ball will require you to recruit more muscles to stabilize yourself.
- Weighted planks: the standard plank done with weight on your back. Use caution as you need to ensure that you keep your back straight despite having added weight.
- One arm, one leg planks: perform the standard plank but either extend one arm or lift one leg off the ground. Alternatively, lift one leg and the opposite arm off the ground at the same time. This will require good balance and help further strengthen your core.
- Human flag: a great test of core strength (and arm strength); essentially a side plank with your feet off the ground. Check out the picture of Jason Statham below:
A Simple Plank Routine
While you can perform any number of planks for abs, a simple routine might just incorporate the standard plank and side planks:
- 2-3 minute standard plank
- 1-2 minute right side plank
- 1-2 minute left side plank
- Bonus 2 minute “around the world” plank: perform a plank with your left arm extended, then left leg off the ground, then right arm extended, then right leg off the ground, each done for 30 seconds with no rest.
Just perform this routine 2-3 times per week at most. Abs are like any other muscle in that they require rest. Plus you use them during other exercises such as pushups.
If you prefer to do more ab training, you can incorporate further core strengthening and abdominal exercises such as renegade rows or leg raises. Renegade rows require you to be in a pushup position and perform a one-arm row while stabilizing yourself. You can also do hanging leg raises or lying leg raises. Done slowly, these focus on the muscles in your lower abs and back.
How to Get Washboard Abs
Building a strong core is the best way to get washboard abs. Plank exercises are one of the most effective core exercises and abdominal exercises. A simple 5-10 minute routine performed 2-3 times per week is all it takes to increase core strength (for a more advanced routine, download Abs Blueprint for free). Don’t perform any more crunches unless you’d like lower back pain, poor posture, and visually unappealing abs. Instead, spend more time on fat burning workouts so that you will be able to see your abs.
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Posted in Six Pack Abs
Word, man.
I ditched the crunches and sit ups a while back and don’t miss the neck sprains at all! L-sits are another great static hold as well.
Static holds are just where it’s at. It’s ridiculous how much more effective they are than standard crunches. Swiss Ball Mountain Climbers are one of my favorite exercises, and after really hammering down on the Swiss Ball Planks, they became so easy that doing them was almost trivial. Before, I would struggle with them.
Your article is right on the money.
-Drew
Darrin and Drew,
I agree that static holds like planks and L-sits are the best for ab training. It’s great to feel your core getting stronger as well.
Dave
When I try to diet down for low body fat I start to see my abs and making them pop… planks especially the unstable variety are an excellent ab builders.
Although I actually dont do any isolated ab exercises these days.. I mostly do front squats, dead lifts and 1 arm rows seems to be enough …besides planks are hard
Raymond
Raymond,
Compound exercises like the ones you mentioned are certainly a great way to get washboard abs. It’s all about diet and body fat loss. Plank exercises are a nice added bonus to isolate and increase core strength.
Dave
Dave,
Planks are something that I never did until about a year ago and I think they are great. I never did much ab work and had a decent core from my old powerlifting days. Once I quit lifting as heavy, my core got weaker and I was less stabile when I did heavier squats and deadlifts. I started doing planks and immediately felt better and stronger at the core. I started doing side planks with my feet on a bench and my forearm on the ground. Laying perpendicular to the bench and leting my hip touch the floor and then lifting back to the side plank position. I will do this for eight reps each side. I don’t know what they are called, but I really like them! I guess dynamic side planks, maybe. Ever done them, and if so, what are they called?
-Kelly
Kelly,
It took me a while to believe in the power of planks, but now I swear by them, especially for core strength. If you’re working out intensity enough to reduce bodyfat, you’ll most likely see your abs. Planks will just enhance them.
You’ve made up an interesting exercise. It sounds like you’re talking about elevated side planks with a side pushup thrown in. It seems like a good bridge exercise between side planks and the human flag.
Dave
I like the idea of trying it and lifting the legs and arms. I also like doing planks and putting my arms on a swiss ball and my feet on a bench. just for added challenge.
Alejandro,
Having your entire body off the ground definitely requires some good core and abdominal strength. Nice variation!
Dave
Planks are one of those exercises that if you havent done them for a while, but have done other core strengthening exercises they are STILL a challenge no matter what.
One day ill be able to hang horizontal off a flag-pole. I promise. Maybe.
Clint,
I promise that I’ll switch out Jason Statham’s photo for a pic of you once you achieve the human flag.
Dave
Side Plank pose is one of my favorites. It’s great for the obliques. I found Leeann Carey has a great free yoga video that breaks it down. I thought your readers might want to check it out: http://planetyoga.com/yoga-blogs/index.php/free-yoga-video-side-plank-pose/
Anjeanette,
Side planks are definitely great for targeting the obliques. Thanks for the video.
Dave
Planks and side planks are far better than crunches and sit ups to develop abdominal muscles.
This is one exercise that you really don’t see many people doing. I like to add a little twist to this exercise by adding dumbbell weights and extending out to strengthen my lower back.
LeanPrimalFit,
I couldn’t agree more!
Patrick,
Too few people utilize planks, especially men. I think us guys tend to think it looks wimpy to do them. However, once you start and see/feel the results, they’re well worth it. Sounds like a good tweak to add DBs.
Dave
Where can you purchase planks?
Sue,
Planks are an exercise (see video above). No purchase required.
Dave
Planks are hard work! They make you sweat like you ran 6 minute miles. Perfect post-run routine. Great for your posture as well.
Bill,
I’d agree. Great for your posture and deceptively challenging!
Dave
You’re right planks are the best method. How bout using a wall to support your feet keeping your back completely straight, superior effectiveness with out rashes on elbows, by keeping the forearms straight, (gravity 9.8N..increased). For the more experienced try one-hand.
After 1 month of pursuing my dreams to be look alike of wolverine of x-men (ha-ha! have idea if who is he?) I already got my washboard abs. I must admit that the actual process of getting abs is not very complicated it does only require a lot of dedication and hard work. My key components are healthy diet, cardiovascular training, and abdominal exercises. I did 30-45 minutes of activities like walking, running, biking, or swimming daily 4-5 times per week plus some abdominal exercise and diets. And I didn’t fail to achieve it. For the beginners, I admit that these steps of yours are much easier than what I did so I think I want to recommend it too.
Jonathan,
Definitely a nice tweak on traditional planks.
David Paul,
Sounds like you had all the important components of a fitness program. Congrats on getting your nice set of washboard abs!
Dave
I ditched the crunches awhile back too. The bent-elbow planks are not my favorite exercise but they are key when it comes to developing the abs. I like to sometimes turn a kettlebell upside down and balance on the handle instead of on my elbows. I’m starting to see my entire abdomen really tighten up. It used to fall forward slightly when I did them (then snap back when I stood up ) but not so much anymore. Planks as an exercise are deceptively hard. Most of the guys I know are starting to see the wisdom in performing planks.
Toni,
Good job ditching the crunches. There are so many different ways to play around with planks…it sounds like you’re well on your way to getting tighter abs. I’d like to think that guys are more willing to perform planks; some are just too stubborn.
Dave
Wow, thank you so much for theese, im only 16, and have been doing theese for about 2 weeks now, its only a short period of time, but ive really noticed a difference allready! thanks
Toby,
Glad planks are helping you out. They’re really the ideal exercise for washboard abs. Good luck!
Dave
There is only one way to get your abs. Cardio, cardio and more cardio. Ab exercises are pointless and a waste of time if you don’t do cardio. Reason? Your stomach has a layer of fat and it won’t matter how many ab exercises you do. Yes, you want to do ab exercises to strengthen your core, but you will not see them. You need to burn enough calories to lose that layer and ab exercises a lone will not work.
Do one hour of cardio a day (try and get to a heart rate of 150) a long with your ab exercises. You will start seeing results eventually. Remember, no matter how skinny you are, most people will still have fat in their stomach. Fat is usually stored in the lower part of the stomach and it’s the hardest to get rid of.
KC,
You’re correct. Fat reduction trumps ab exercises any day. You can’t spot reduce ab fat with crunches or other exercises. However, don’t underestimate the importance of core strength for a healthy body. Good point about stubborn body fat in the lower abs…it tends to be the last place fat is burned and first place it’s stored.
Dave
Dave,
I have ab separation after the birth of two children. Because of this, I developed an abdominal hernia. Should planks help repair my abs. Having trouble finding answers for this.
Nicole,
This is a little out of my league. I’d talk to a physician. Planks definitely help strengthen abs and might help reduce or eliminate the hernia. However, you could risk a tear and end up making the hernia worse due to added pressure. This will depend on the size and position of it.
Dave
Started serious fitness plan at age 62 at gym with 24 year old male ranked MMS fighter/trainer 6x week. I do 30 minutes (2 miles) on treadmill or elliptical (ramps up) every day followed by 30 minutes circuit training and weights. Extra 15 minute cardio 3x week including 2 planks. Have love/hate with them. First time could do a few seconds now up to 2 minutes and 8 seconds. Form is important for maximum benefit – body flat, no butt in the air, no abs sagging to the ground. Still doing crunches but after reading this I’m ditching them for more planks to save on neck and back pain. Eating 5 small meals a day heavy on protein and veggies no fat, no carbs, no sugar, no food after 7pm. Cheat a little on Sunday.
12 week result: lost 15+ lbs., down from size 16 to 10 (inches going fast), abs, arms, legs, thighs, butt noticeably toned. Feel great – will do this for a year until I reach my goal weight and then probably keep doing it until I’m too old to move. Good to remember muscle weighs more than fat so even if weight doesn’t fly off as long as inches do and toning occurs you will lose the weight. Fitness is the goal.
Janet,
Thanks for sharing your experience. Sounds like you’re on a great path with a good plan in place. I think it’s a good idea to drop the crunches and keep up the planks. If standard planks get too easy, don’t be afraid to challenge yourself by doing some other plank exercises like side planks or planks with your feet elevated on an exercise ball. Congrats on your results!
Dave
hah! thanks Dave – will look forward to day when planks become too easy….J.
Dave,
I’ve been doing more planks lately b/c of Rusty’s Abs Blueprint manual – and I’m up to nearly a minute a half for both the front and side one. I’m noticing some leaning out of my torso by my ribs and upper abdominals. Are these the ‘intercostal muscles’ coming in? I’m not sure but I had heard that planks do develop them to a certain degree. I googled around for some photos but didn’t really find much. What do you think is going on? It’s actually freaking me out a bit, to be honest. Thanks.
I found this photo of Dara Torres who has *great* muscle definition for a female:
http://eric-morris.com/wp-content/uploads/2011/03/dara_torres.jpg
The muscle definition near her upper abs and rib cage is what I’m speaking of. Obviously…mine is REALLY faint compared to hers.
Is this normally what happens when you continue to lean out? I don’t want to get all ‘he-woman’, just sleek-looking.
Toni,
Maybe it’s just more definition of your obliques? Side planks in particular are great at working those muscles. Obviously you can’t spot reduce fat but perhaps you’re developing muscles that you haven’t worked before. The leaner you are, the more you’ll see muscles like this.
Dave
Wow, am I glad i found this site. I’m only 14 and ive been doing core workouts for parkour for about 6 months but never done planks. I just got done with a plank workout and I can say I’m never going back to crunches! my abs always stick out when I look at myself from the side, I hope that goes away soon. Would it be good to do a plank workout every other day? Thanks in advance
Will,
Glad to hear you’re sticking with planks. They’ll definitely work your abs in a way crunches don’t. You can do a plank workout every other day. If you wanted to, you could actually train every day for a couple weeks straight if you were trying to get really defined abs. However, in the long term, it’s best to take a day off between workouts. Once you get really good at planks, check out this post on some other exercises you could consider:
http://www.notyouraveragefitnesstips.com/six-pack-abs/most-effective-ab-exercises-best-ab-workout-for-men-women
Good luck!
Dave
Hi Dave, thanks for publishing this information, its hard to get unbiassed info with everybody trying to sell you stuff! I am 51, overweight and unfit but have reasonable core after years of sit-ups and leg raises but have been concerned how my abs bulge up when doing them. I have recently started doing planks, but have pain in my upper back and shoulders when doing side planks, I am hoping this could be just poor muscle tone and should improve with more work. Have you come across this before with new plankers?
Russell,
I’m glad you enjoyed the info. The pain in the upper back and shoulders is normal in my opinion. Essentially, your muscles haven’t been conditioned to hold yourself in that position. This is where practice makes perfect comes into play. In time your muscles will adapt and you’ll be able to hold longer and longer. Just keep it up and don’t go back to situps!
Dave
Yo Dave, thanks a mill for the info! Been wondering about doing planks after stumbling onto a article in Muscle Mag a couple weeks ago. Ever since hitting 30 my core’s started to suffer a bit for some reason, something which I found quite alarming, especially considering I’ve been lean and mean all my life. Having said that, I know my diet over the last year or so has left a lot to desire, so the lesson’s been learned and I’ve been quite aware of what I stuff down my gullet of late (though I do find myself wandering at times… ;-P)
Did my first planking session today and I have to say that it absolutely nails your core! It also makes you realize how strong/weak you really are VS whatever you’re telling yourself in your head. Right now I’m thinking that a strong core should be the bees knees no matter what kind of exercise you do: if your core’s weak it affects the performance of your whole body.
I’m over impact training and have turned towards Yoga, and I’ll tell you one thing: tension-based exercises are far superior to anything I’ve ever thrown around in a gym! I can feel much more of a spring in my step (literally) and it also feels like my physical agility is increasing, which, considering I’m 6,2″ and weigh in at 240 pounds (which I’m determined to bring down to about 210).
So, just wanted to pitch in and say that it’s okay for “butch” okes to do Yoga, of which planks form an integral part.
Take care and keep up the good work!
Werner,
Thanks for the thoughts on yoga and planks. I think in time most people will realize that the plank exercise is really the best way to work your core and yoga does have value in an overall fitness routine.
Dave
The plank definitely looks harder than it is, Ellyn. The problem comes when your body begins to adapt to the exercise. It starts to become easier and easier to do. At this point it is important to add a bit of variation to shock your muscles – to challenge them in a way they’re not used to. Only this way can you continue getting results.
I remember when, after lots of practice, I was able to easily hold a plank for 2 minutes. So I added swiss balls and bosu balls into the mix and was back down to only being able to hold the plank for a minute or so. It was simply something my muscles weren’t used to.
Laser,
Good point about changing things up and challenging your body. Elevated planks and weighted planks are a natural progression as the standard plank gets easier.
Dave
How many reps/sets should I be doing when starting planks? I’m 6’4 260 I want to get to 240. My stomach is getting tight abs are starting to show, but still have a lot of work. What do you suggest for lower abs?
Malik,
I just do 1 set to failure. Try to work up to 2-3 minutes of a standard plank and then do 1-2 minutes each of left and right side planks. You can finish off with 2-3 minutes of a variation of the standard plank. For more advanced exercises, check out this post:
http://www.notyouraveragefitnesstips.com/six-pack-abs/most-effective-ab-exercises-best-ab-workout-for-men-women
Dave
Thanks for the info, your site is very helpful. Most ppl try and sell you something. I’m also going to start running, I’m determined to get a 6pack, you talk about hard work lol.
Malik,
Getting a six pack will be hard work, but in time you can get there. Let me know if I can help along the way.
Dave
Just stumbled upon this site when looking to expand my body weight library of work out routines. Was focusing on abs and wanted something other than get-up-sit-ups with kettlebells. THESE are the TRUTH!!! Thanks for the routine and I will incorporate them into my workout regime starting tomorrow!! Thanks a lot and double thanks for the reminder to give the ab muscles a break for recovery.
Nero,
Thanks for the feedback. Hope planks work well for you!
Dave
I’ve recently tried sit ups and crunches but they’ve done nothing for me but make my back hurt. I’ll admit I’m not in the best shape for a 20 year old but I’m trying to change that. I know that planks will strengthen your core but will they effectively help me lose the stomach fat?
Chris,
The only was to get rid of stomach fat is with intense exercise and a good diet. You can’t spot reduce the fat with crunches, planks, or any other movement. That being said, it’s definitely good to include planks in your overall fitness routine to improve your posture and core. Planks will help your abs look defined once you work off the stomach fat as well.
Dave
Really useful info. Crunches/sit ups always hurt my neck – these are strain free and far more effective
I like to have a book infront of me to read while I do a set of planks. Extended planks are a touch more challening. Extending your hands infront of you rather than underneath. Forces you to tighten your abs more to prevent your ass flying up in the air. Very effective ^^
Kerri,
Great tip on the extended hands plank. Planks on their own should be hard enough for most people but it’s another way to make them even more challenging. Thanks!
Dave
Hey dave
i just had a baby 4 months ago. Before i got pregnant i was at my lowest weight and clothes size.. Now nothing really fits. I have recently got into yoga but i am wondering if planks will help tone the loose skin from having the baby. Also, can you reccomend a ‘baby and me’ yoga site or excersize routine?? -thanks! -shae
Shae,
It’s going to take time after having a baby before you get back in pre-pregnancy shape. Planks or any other exercise unfortunately won’t help with loose skin. That will naturally conform over time. Give it another few months. In the meantime, the best way to cut some fat would be to perform intense exercise like HIIT or circuit training. Planks are certainly useful for strengthening your core but not for fat burning.
I’m not really familiar with any baby and me yoga sites. My wife took our son to baby yoga when he was younger but never did anything where she and him both did yoga. If you’re struggling to find time to exercise, then you could consider joining a group like stroller strides. That’s the best I can offer.
Dave
I have just recently heard about planks and was very pleased to come across your site when I googled plank exercises. After reading about how hard they are I was shocked that I could do the standard plank for 2 minutes first try. I’ll admit to some shaking though. I’m going to be 49 in a couple of months. Wanting to get rid of the middle jiggle that snuck up on me when I wasn’t looking. I know I need to do more cardio, just having trouble getting motivated to do it. I love to hike, but I’m indoors alot more in the winter. Any suggestions? Thanks again!
Deanna,
A 2 minute plank is very impressive. Great job! Now you can work up to 3 minutes and then focus on side planks as well! Unfortunately, as you mentioned, there’s no way to spot reduce abdominal fat. You’re going to have to focus on fat burning, whether that’s done through diet, cardio, or strength training. The winter does make staying in shape a bit tougher. Are there any types of exercise you really like except hiking? What type of equipment do you have access to? Happy to help if I can.
Dave
My goodness. I never expected such a prompt reply. Thanks! I appreciate the advice and will work my way up. So strength training reduces fat too? I am doing 10 minutes of swings with a 15 lb. kettlebell. Also doing some squats and now I will add the planks! I purchased the Soweto Gospel Choir,Voices From Heaven cd and I’m finding it fun to dance and exercise to the upbeat, rhythmic music. I need to make it fun, or sadly, I just won’t do it. I’m sure I could improve my diet. I’m 5’5″ and 112 lbs, but I had two children in my late 30s and I just don’t look like I used to! They were totally worth it though!
Deanna,
First of all, you’re already in great shape based on the stats you gave me. As I mentioned, depending on how its structured, strength training can serve as a fat burning workout or can simply help you to get stronger, more defined muscles. Theoretically more muscle speeds up your metabolism but it’s not a huge impact. Dancing is a great form of cardio…no reason that exercise shouldn’t be enjoyable!
I’m on the same page with you about kids…could I be in much better shape if I didn’t spend so much time with my son? Maybe, but I’ve made my life about balancing family, work, fitness, and fun.
Dave
Dave,
I really appreciate your blog.
I have been engaged in “Bootcamp/Cross Fit” training for a few months. My trainer is a huge fan of planks as well.
Here is my question. I have had a recurring lower back pain for several years. It used to occur about 2-3x per year, but more recently has been occurring about every 6 weeks. I finally had an MRI which revealed a few bulging lumbar discs (probably insignificant) and was referred to Physical Therapy. The exercises they are recommending are targeting the transverse abdominals. The primary exercise is isolating the TA through contracting the muscle. I find this exercise difficult because it is hard to concentrate on that muscle only. I am wondering if the plank exercise is targeting the TA as effectively as what PT is recommending.
I appreciate your input.
Katie
Katie,
Sorry to hear about the back problems. I’m not a PT so I’d trust what he/she says. However, I can say that planks are good as they target the TA. Other good exercises are breathing exercises like Farmer Burns stomach flattener and stomach vacuum:
http://www.notyouraveragefitnesstips.com/six-pack-abs/bruce-lee-abs-stomach-vacuum-exercise-farmer-burns-stomach-flattener-breathing-exercises-for-abs
Finally, Tim Ferriss describes an exercise he lovingly calls the cat vomit exercise in his 4 Hour Body book. You get on all fours, exhale forcefully, then pull your belly button toward your spine for 10 seconds. Inhale through your nose, take a full breath, and repeat 10 times. This is more challenging than it may sound but it’s great for working the TA as well.
Hope that helps!
Dave
Planks are indeed an awesome exercise. By the way, recently a guy did a plank for over 30 minutes!!!
He now holds the new record. Crazy!
Jonathan,
A 30 minute plank is crazy! Wonder how long it took him to work up to that time. Thanks for sharing.
Dave
Hey Dave,
I just want to start by saying that I totally agree w you that planks are a truly beneficial exercise. As a NSCA PT I have 3 fav exercises that I always have my clients do- in no order they are – squats , deadlifts, and planks!! Diff variations depending on fitness level- I myself do planks every time I work out- right now I’m in this powerlifting phase where I do powerlifting push pull split that involves bridging(planking ) and rotational exercises- I just wanted to ask – do you think it’s really a waste of time if I add in some additional crunching – v ups etc?? I add in crunches ball crunches , leg lifts pretty much all AB exercise but only add additional crunches etc 2 a weeks – 3 days rest – wed and sat and sun
KJ,
Glad you’ve included planks in your routine. As you can tell, I’m not a big fan of crunches. Leg lifts are a good exercise. You can of course include variations of crunches but I just don’t find much additional benefit. If you do perform crunches, I’d recommend performing hip bridges or back bridges to help balance out your spine.
Here’s a post I did on some other ab exercises if you’re interested:
http://www.notyouraveragefitnesstips.com/six-pack-abs/most-effective-ab-exercises-best-ab-workout-for-men-women
Dave
I have been following a well known program and they have a killer abs section with no crunches or situps and mostly plank style exercises.
Their is a new Guiness world record for the plank exercise. fifty four year old George Hood a former Marine held it for 1 hours 20 minutes and 5.01 seconds. All I can say is OMG!
I was looking around for more info on six pack abs and found your site. I just challenged myself to get them by July, and I appreciated your posts and follow ups to everyones comments! I swim a lot and I lift 3x a week, do you have any diet tips to get the love handles off other than lower calories (you mentioned strong diet) Thank you, Jesse Smith
Kevin,
Glad to hear you’re following a program that recommends planks over crunches.
Kevin@Plank Exercise,
That is pretty incredible. I can’t imagine staying in that position for any more than 5 minutes, let alone 1 hour 20 minutes.
Jesse,
Sounds like you have a good plan in place with lifting and swimming. For the diet, there are a couple approaches you can take. First, the best thing is to eat pretty clean meaning you try to avoid sugar and saturated fat. Next, I like to incorporate a combination of intermittent fasting, calorie cycling, and cheat days to help burn fat. I’m happy to delve into more details on any of those. You can also check out some of the posts I list here:
http://www.notyouraveragefitnesstips.com/fitness-tips#diet-weight-loss-tips
Dave